Time: lunchtime (11:48 to be exact)
Where: DT Bellevue Park
What: warm up. 8 x 1′ on, 1’30” off
Notes: Nice warm weather. Wore the wrong kind of shirt. Got tired and walked some of the way back to the office (not what I normally like to do).
Music: Taylor Swift, Red
WB + KB 4EVA
Wendler 5-3-1 Cycle 2 week 1 Deadlift
1000m row
50 kettlebells 12#
50 wallballs 12#
100 sit-ups
Anything that starts with a 1000m row is going to be a PITA. Add to that, in my mind I thought the workout was 50 sit-ups. Those last 50 were quite a drag.
i like nike ads
that is all.
Time: 5:45AM
Where: Bryant and Wedgwood
Workout: 3.5 miles steady state around the ‘hood.
Mobility: Foam roller targeting my lower back and IT band.
Notes: 34:02 including one traffic light. My BolderBoulder training is lacking but as long as I get a couple of 6-milers in before the end of the month I should be ok. The route I took is uphillish then flat then downhillish. Excellent running temperature today.
Music: Foo Fighters
SoundCrossfit May Challenge Day 2 – check!
Skill: Press – Wendler cycle 2 week 1
10 rounds, 15 min cap:
5 pike pushups
5 thrusters (40#)
10 ring rows / bent over rows (40#)
Then, 50 double-unders
I did more like 15 DUs and 125 singles.
More training posts to come, thanks to a gym challenge I’m tasked to complete this month.
I stopped logging these here. Got lazy and just started ‘liking’ the “WODs” on the gym’s Facebook page. This one was a doozy, so I will share. It could have been that it felt more tiring because I’ve officially gone Paleo for a few weeks, and the lack of grains is driving me nuts (also driving me to nuts, ha ha).
3x:
the time cap was 21:00, which I didn’t make. I was more like 22:48.
doozy.
2 new, 2 old. What should I do for 2013?
The only resolution I could resolve to make (since I’ve long stopped doing official New Year’s Resolutions … who does those, anyway?) was that I intend to try something new once a month. At minimum it could be a new restaurant or a new recipe. For January I’m toying with the idea of going Paleo for a week. I’ve considering kicking my devices habit for a spell (did I mention the new Surface the minions at the Firm all received?). I suppose reading a new book once a month will not count because I most likely will be doing that away, what with my 67-books-in-2013 goal I’ve set for myself on Goodreads (guess I’m already behind on that one…) But for sure, I will include a new race.
My 2012 racing season was far less strenuous than the previous year in that, I basically trained for one big race and didn’t do any cycling events, and I didn’t stress out about not being signed up for something EVERY month, which got kind of old kind of fast. I ran two races I hadn’t done before, and two that I had. My goal this year again (one of many, I guess), will be to run a race I haven’t done before, just don’t know which one yet. Probably something longer than a 5K since those are a dime a dozen.
The crazy person inside me thinks about travelling to CO in May to run the Bolder Boulder with my sis. Because going from a sea-level city to a mile-high city to run a 10K sounds like SUCH a good idea, eh? But, it would pose an interesting challenge. Thinking about it.
Other races I should consider? Bring ’em on.
Wendler 5-3-1 continued, today was Press. 1RM: 57
Warm up
3@70%
3@80%
3+@90% (8, since I was using someone else’s chart. From this my max was formulated)
Then,
250m row
3-6-9
Deadlift @50% 1RM
KB swings
250m row
6-9-12
Deadlift
KB Swing
250m row
3-6-19
Deadlift
KB Swing
Couple things going on … one I’ve noticed I’m terrible at math this early in the morning. 2 overall I’m Currently at a crossfit crossroads. Maybe more later
Testing one rep maxes for this Wendler 5-3-1 program. Today was deadlift: 145 lbs
10 50% of 1-rep max
20 wall balls
20 overhead weight lunge
Run to old firehouse and back
X3
The significance here is that I was done first which is rare, though it is possible everyone else was using more appropriate (ie heavier) weights than me …
4 rounds of
Max reps Pull ups Strict (4-5 using a red band)
20 Box Jumps
Firehouse Run
Good one.
P.S. 5reps max in the Clean … 75lbs